Published 12 Aug 2025
This nourishing winter soup is packed with immune-supportive ingredients to keep you warm and nourished through the colder months. Pumpkin and carrots provide a rich dose of beta-carotene which helps strengthen the immune system by enhancing the function of white blood cells, your body’s first line of defence against illness.
Cannellini beans add plant-based protein and fibre to keep you feeling full and satisfied. Fresh ginger and warming spices like turmeric and cinnamon offer natural anti-inflammatory benefits, making this vibrant soup a delicious way to support your health and vitality this season.
Serves: 4
Ingredients:
1 tbsp olive oil
1 medium onion, diced
3 garlic cloves, minced
1 tbsp fresh ginger, grated
2 medium carrots, diced
500g pumpkin, peeled and cubed
1 tin (400g) chickpeas or cannellini beans, drained and rinsed
800ml vegetable stock
1 tsp ground turmeric
½ tsp ground cumin
¼ tsp ground cinnamon
Salt and pepper, to taste
Juice of ½ a lemon
Fresh coriander or parsley for garnish
Instructions:
- Heat olive oil in a large pot over medium heat. Add onion, garlic, and ginger. Sauté until fragrant and softened, stirring regularly for around 3–4 minutes.
- Stir in turmeric, cumin, cinnamon, salt, and pepper. Cook for 1 minute to toast the spices.
- Add stock, carrots and pumpkin. Cook for 5 minutes, stirring occasionally.
- Add cannellini beans. Bring to a boil, then reduce heat and simmer for 20–25 minutes, until vegetables are tender.
- Use a blender to blend the vegetables and beans until smooth.
- Stir in the lemon juice and garnish with fresh coriander or parsley.
Optional add-ins:
- A dollop of Greek yogurt for creaminess and a little extra protein.
- Sprinkle with some hemp or pumpkin seeds for crunch and more protein.
This recipe is thanks to nutritionist Mel Bald.
Find more delicious recipes and healthy eating advice from Healthier Together.
